| MM’s 52-Week Strength & Conditioning
Series: Installment 1 of 10 |
| PHASE 1: Strength
1B (01.05.05 to 01.30.05) |
| Name: |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
WEEK 1 |
|
|
WEEK 2 |
|
|
|
WEEK 3 |
|
|
WEEK 4 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Workout #2 |
Workout #4 |
Workout #6 |
Workout #8 |
Workout #10 |
Workout #12 |
|
Date: |
Date: |
Date: |
Date: |
Date: |
Date: |
| Exercise |
sets |
reps |
wt x rep |
sets |
reps |
wt x rep |
sets |
reps |
wt x rep |
sets |
reps |
wt x rep |
sets |
reps |
wt x rep |
sets |
reps |
wt x rep |
| Barbell flat chest press |
set #1 |
6 |
|
set #1 |
6 |
|
set #1 |
6 |
|
set #1 |
6 |
|
set #1 |
6 |
|
set #1 |
6 |
|
| |
set #2 |
6 |
|
set #2 |
6 |
|
set #2 |
6 |
|
set #2 |
6 |
|
set #2 |
6 |
|
set #2 |
6 |
|
| |
set #3 |
6 |
|
set #3 |
6 |
|
set #3 |
6 |
|
set #3 |
6 |
|
set #3 |
6 |
|
set #3 |
6 |
|
| |
set #4 |
6 |
|
set #4 |
6 |
|
set #4 |
6 |
|
|
|
|
|
|
|
|
|
|
| Dumbbell standing upright
row |
set #1 |
6 |
|
set #1 |
15 |
|
set #1 |
15 |
|
set #1 |
15 |
|
set #1 |
15 |
|
set #1 |
15 |
|
| |
set #2 |
6 |
|
set #2 |
15 |
|
set #2 |
15 |
|
set #2 |
15 |
|
set #2 |
15 |
|
set #2 |
15 |
|
| |
set #3 |
6 |
|
set #3 |
15 |
|
set #3 |
15 |
|
set #3 |
15 |
|
set #3 |
15 |
|
set #3 |
15 |
|
| |
set #4 |
6 |
|
set #4 |
15 |
|
set #4 |
15 |
|
|
|
|
|
|
|
|
|
| Barbell incline chest press |
set #1 |
6 |
|
set #1 |
6 |
|
set #1 |
6 |
|
set #1 |
6 |
|
set #1 |
6 |
|
set #1 |
6 |
|
| |
set #2 |
6 |
|
set #2 |
6 |
|
set #2 |
6 |
|
set #2 |
6 |
|
set #2 |
6 |
|
set #2 |
6 |
|
| |
set #3 |
6 |
|
set #3 |
6 |
|
set #3 |
6 |
|
set #3 |
6 |
|
set #3 |
6 |
|
set #3 |
6 |
|
| |
set #4 |
6 |
|
set #4 |
6 |
|
set #4 |
6 |
|
set #4 |
6 |
|
set #4 |
6 |
|
|
|
| |
|
|
|
|
|
|
|
|
|
set #5 |
6 |
|
set #5 |
6 |
|
|
|
| Machine
standing calf flexion |
set #1 |
18 |
|
set #1 |
18 |
|
set #1 |
18 |
|
set #1 |
18 |
|
set #1 |
18 |
|
set #1 |
18 |
|
| |
set #2 |
18 |
|
set #2 |
18 |
|
set #2 |
18 |
|
set #2 |
18 |
|
set #2 |
18 |
|
set #2 |
18 |
|
| Barbell standing deltiod
front press |
set #1 |
6 |
|
set #1 |
6 |
|
set #1 |
6 |
|
set #1 |
6 |
|
set #1 |
6 |
|
set #1 |
6 |
|
| |
set #2 |
6 |
|
set #2 |
6 |
|
set #2 |
6 |
|
set #2 |
6 |
|
set #2 |
6 |
|
set #2 |
6 |
|
| |
set #3 |
6 |
|
set #3 |
6 |
|
set #3 |
6 |
|
set #3 |
6 |
|
set #3 |
6 |
|
set #3 |
6 |
|
| |
set #4 |
6 |
|
set #4 |
6 |
|
set #4 |
6 |
|
|
|
|
|
|
|
|
|
|
| Machine seated lat pulldown |
set #1 |
6 |
|
set #1 |
6 |
|
set #1 |
6 |
|
set #1 |
6 |
|
set #1 |
6 |
|
set #1 |
6 |
|
| |
set #2 |
6 |
|
set #2 |
6 |
|
set #2 |
6 |
|
set #2 |
6 |
|
set #2 |
6 |
|
set #2 |
6 |
|
| |
set #3 |
6 |
|
set #3 |
6 |
|
set #3 |
6 |
|
set #3 |
6 |
|
set #3 |
6 |
|
set #3 |
6 |
|
| |
set #4 |
6 |
|
set #4 |
6 |
|
set #4 |
6 |
|
set #4 |
6 |
|
set #4 |
6 |
|
|
|
| |
|
|
|
|
|
|
|
|
|
set #5 |
6 |
|
set #5 |
6 |
|
|
|
| Machine
seated lat pulldown* |
|
|
|
|
|
|
set #1 |
20 |
|
|
|
|
|
|
|
set #1 |
20 |
|
| |
|
|
|
|
|
|
set #2 |
20 |
|
|
|
|
|
|
|
set #2 |
20 |
|
| Dumbbell standing lat row |
set #1 |
6 |
|
set #1 |
6 |
|
set #1 |
6 |
|
set #1 |
6 |
|
set #1 |
6 |
|
set #1 |
6 |
|
| |
set #2 |
6 |
|
set #2 |
6 |
|
set #2 |
6 |
|
set #2 |
6 |
|
set #2 |
6 |
|
set #2 |
6 |
|
| |
set #3 |
6 |
|
set #3 |
6 |
|
set #3 |
6 |
|
set #3 |
6 |
|
set #3 |
6 |
|
set #3 |
6 |
|
| |
set #4 |
6 |
|
set #4 |
6 |
|
set #4 |
6 |
|
set #4 |
6 |
|
set #4 |
6 |
|
|
|
| |
|
|
|
|
|
|
|
|
|
set #5 |
6 |
|
set #5 |
6 |
|
|
|
| Medicine ball
standing trunk rotation** |
set #1 |
20 |
|
set #1 |
25 |
|
set #1 |
25 |
|
set #1 |
35 |
|
set #1 |
35 |
|
set #1 |
35 |
|
| Stability ball prone hip
extension** |
set #1 |
20 |
|
set #1 |
25 |
|
set #1 |
25 |
|
set #1 |
35 |
|
set #1 |
35 |
|
set #1 |
35 |
|
| Medicine ball standing trunk
rotation** |
set #2 |
15 |
|
set #2 |
15 |
|
set #2 |
15 |
|
set #2 |
20 |
|
set #2 |
20 |
|
set #2 |
20 |
|
| Stability ball prone hip
extension** |
set #2 |
15 |
|
set #2 |
15 |
|
set #2 |
15 |
|
set #2 |
20 |
|
set #2 |
20 |
|
set #2 |
20 |
|
| Rest bewteen sets |
2:00
minute rest |
2:00
minute rest |
2:00
minute rest |
2:00
minute rest |
2:00
minute rest |
2:00
minute rest |
| Cardiovascular
activity |
set #1 |
20 min. |
|
set #1 |
20 min. |
|
set #1 |
20 min. |
|
set #1 |
20 min. |
|
set #1 |
20 min. |
|
set #1 |
20 min. |
|
| Flexibility
training*** |
set #1 |
1 |
|
set #1 |
1 |
|
set #1 |
1 |
|
set #1 |
1 |
|
set #1 |
1 |
|
set #1 |
1 |
|
| *Yes, this is the same
exercise |
|
|
|
| **No rest between sets |
|
|
|
| ***Hold
each stretch for 30 sec. |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|